At Home Training

You're at home. I'm at home. We're all at home. Some of us might have home gyms, but most don't. Either way, it's possible to train and train hard.


So here's what you need to know about training at home without equipment. This post links to a bunch of exercise videos and training programs, so I'll keep the written part short.


Get creative and have fun

Think of this time as an opportunity to get out of a training rut, try out new movements, and have some fun with your training. The human body was meant to move in so many more ways than those typically seen in the gym. So have some fun and explore your capabilities.


Focus on movement quality and power

Strength takes longer to deteriorate than power, and you're not likely to have access to enough weight to really push heavy sets, so use your high intensity work to stay as explosive as possible. This means lots of sprints and jumps with full recovery. Invest the rest of your at-home training time on high quality movement with whatever weight you can creatively make.


Think one leg or one arm at a time

The best way to stress the body with limited weight is by using just one leg or one arm whenever possible. A Back Squat becomes a Pistol Squat. A Bent Over Row becomes a One Arm One Leg Row. These changes act to challenge stability while creating a greater load for the muscle per loaded pound.


Get outside

It might be hard to get your heart pounding at home like it does after a heavy deadlift triple in the gym, but much of what we need as humans from a cardiovascular standpoint can be accomplished with a brisk, daily walk. Plus, sunshine is good for you.


Ok, so now that you have the basics, here is what you need to get started:


How to make weights with things in your house:

Light

Medium

Heavy

Medicine Ball


A consolidated list of over 100 exercises you can do at home with no equipment and a playlist of many of them.


Baseball Training Programs:

Option 1

Option 2


General Athletic Development Programs:

Option 1

Option 2


A Beginner's Program


Three different Warmup / Movement Preps


Got it? Great! Time to get after it! Please reach out if you have any questions.



P.S. Some other people have put together similar resources. Check out programs by Tread, James Kimerer, Kyle Rogers, and Arnold.








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© 2020 by Nat Ballenberg